Conquering a fear of flying in the digital age
Nervous fliers are turning to flight simulators and social media to overcome their anxieties.
(Courtesy of Louisa Lim)
Mr Hamdan Mohamed Khamis (left), a senior first officer with the Seoul-headquartered Asiana Airlines, is one of the coaches of Flight Experience Singapore’s Fear of Flying programme. ST PHOTO: CHONG JUN LIANG
SINGAPORE – Ms Gunriddh Sial, 28, is so unnerved by the idea of turbulence that the mere thought of boarding an aircraft is enough to bring on a rush of palpitations, clammy hands and a creeping sense of dread.
For this Singapore-based Indian founder of conscious womenswear label House of Gulaal, the idea of air travel – especially in the wake of the May 21 incident, in which Singapore Airlines flight SQ321 was rocked by sudden and extreme turbulence and one passenger died – is enough to set her anxiety in motion.
Though her work frequently requires her to travel to India and Thailand, Ms Sial now avoids flying during the monsoon season, between June and August, whenever possible.
“Covid-19 taught us that many things can be done remotely,” she says. “As a result, cutting down on travel, or flying only for major work trips so I don’t have to fly frequently works for me at this point.”
When air travel is unavoidable, she manages her anxiety with noise-cancelling headphones and by sitting closer to the front of the plane, where the impact of turbulence feels less pronounced.
Ms Sial’s experience is far from unique.
In 2016, a research unit of Sydney-based Macquarie University estimated that up to 40 per cent of people experience aerophobia, ranging from mild unease to a complete avoidance of flying.
In 2024, aviation incidents such as the crash of Voepass Linhas Aereas Flight 2283 in Brazil, which killed all 62 passengers on board, as well as the increase in severe turbulence around the world have heightened the fear of flying for many.
In Singapore, Dr Victor Kwok, a psychiatrist at Private Space Medical, has noticed more individuals seeking help for aerophobia.
“We are seeing 10 to 12 new cases of plane phobia a month at our clinic, compared with four to six cases a month before the SQ321 turbulence incident. High-profile incidents involving air travel can significantly heighten anxiety, as people may experience fear vicariously through such events,” he says.
He adds that cognitive behavioural therapy (CBT) is highly effective in treating such cases. CBT is a structured, time-limited therapy that focuses on identifying and changing negative-thought patterns and behaviours via techniques such as exposure therapy, cognitive restructuring and relaxation exercises.
Mr Lim Khoy Hing, a retired captain from Malaysian low-cost air-line AirAsia X who has flown for 45 years, frequently addresses the concerns of anxious fliers in advice columns and on his blog, askcaptainlim.com. The Malaysian has also observed an increase in nervous fliers.
“In the past, the majority of inquiries came from frequent travellers or nervous first-time fliers who had limited access to online resources. Nowadays, the people who approach me are more diverse, often coming from a wider range of backgrounds and experiences,” he says.
However, he adds that flying has become safer than ever, thanks to technological advancements and innovations over the years. These include the use of composite materials in aircraft construction, improved engine designs and enhanced weather radar systems.
“Social media platforms often highlight even the smallest aviation incidents, which amplifies public anxiety, despite the fact that air travel remains one of the safest modes of transportation,” says the 78-year-old.
Overcoming aerophobia – through a combination of CBT, flight simulators, social media support groups and virtual-reality apps – is a process that requires time and commitment.
“Traditional therapy usually consists of eight to 10 sessions over three to five months, with patients often beginning to see progress after the fourth or fifth session,” says Dr Kwok.
Singaporean entrepreneur Dahlia Mohd, who has been grappling with an intensified fear of flying amid recent reports of severe turbulence, has yet to seek profession- al help.
But the 42-year-old says she manages her fear by opting for full- service airlines, which are more comfortable, and employing distractions such as academic podcasts to stay calm during the journey.
These strategies helped her fly to Japan with her children during the June school holidays, and she is planning to attend the wedding of a close friend in Nice, France, in September.
“I would hate to miss these moments because of my fear of flying. It’s probably tied to my own thoughts of mortality, but I hope to find the courage to take risks so that I can continue creating memories,” she says.
FLIGHT SIMULATORS
Some in Singapore are taking control of their anxieties by stepping into the pilot’s seat – without ever leaving the ground.
The Fear of Flying programme, which was launched in 2015 at Flight Experience Singapore, lets those with aerophobia confront their fears in the controlled environment of a flight simulator.
The programme includes an education component, which aims to correct common misconceptions about flying and emphasise the meticulous safety measures in modern aviation. Participants learn about the safety protocols and rigorous training that pilots undergo.
Participants are then taken into a realistic replica of a Boeing 737 cockpit where they assume the role of a first officer – guided by an experienced pilot – in an hour-long session.
These flight simulators mimic real-world flying conditions, and can simulate a variety of scenarios, such as engine failures, hydraulic issues, severe turbulence, thunderstorms, low visibility and icing conditions.
However, these scenarios are introduced only if participants are mentally prepared. The programme tailors simulations to address specific fears – such as take- off, landing or in-flight emergencies – demonstrating how captains manage these critical situations.
“We don’t introduce emergencies unless requested because we don’t want to heighten participants anxiety,” says Flight Experience Singapore managing director Sam Al-Schamma.
In January, the Fear of Flying programme was enhanced to add a dedicated coaching and therapy session by experienced pilots that directly addresses the psychological aspects of flying anxiety.
This part of the programme, which is led by Mr Al-Schamma, is designed to help participants uncover the root cause of their fears and equip them with coping strategies. These include the box breathing technique, where people inhale, hold their breath and exhale for four seconds each time to calm the mind and body.
Says Mr Hamdan Mohamed Khamis, a senior first officer with the Seoul-headquartered Asiana Air- lines and one of the coaches for the programme: “For someone with a fear of flying, the lack of control and understanding of how airplanes operate is a major source of anxiety. By demonstrating what occurs during a flight and explaining the safety measures in place, we help build his or her confidence and ease his or her fears.”
Mr Al-Schamma has noticed an uptick in interest in the programme, with four to five inquiries a month in 2024, compared with two or three a month in 2023.
“Our clients come from all walks of life, including men, women and children. We’ve noticed that anxiety often increases in adults after they become parents, as they worry about their children as well as themselves,” he says.
About a dozen individuals have successfully completed the programme in 2024 so far. Mr Al- Schamma recalls a client who used to anxiously watch the flight route map on in-flight entertainment systems, counting down the minutes until the flight would end.
“After completing our programme, he comfortably took a 15-plus-hour flight to the United States, fully enjoying the in-flight services and movies,” he says.
The programme costs $950 and lasts up to six hours.
SOCIAL MEDIA SUPPORT
“If anyone is available at all to track NK2164, I would appreciate it!”
At first glance, this plea from a Reddit user might seem unusual.
But on Facebook and Reddit, nervous fliers are reaching out to other online users to track their flights as they journey through the skies.
Others are using these platforms for connection. For instance, the Facebook group Fearless Flyers is an educational community with 33,000 members dedicated to offering support and advice.
And on Reddit’s r/fearofflying, users share their anxieties and exchange strategies for coping with everything from turbulence to take-off.
For Ms Crystal Lim-Lange, chief executive of leadership consultancy company Forest Wolf, social media has become an essential tool for her to cope with her fears.
The 45-year-old Singaporean, who takes between two and eight trips every month, developed a fear of flying in her late teens after experiencing sudden and severe turbulence on a flight from San Francisco to Seattle in the US.
“I’m fine with landing, as I look forward to the experience being over, but my nervous system gets activated during turbulence – especially because I’m also sensitive to motion and tend to feel nauseous,” she says.
Despite her anxiety, her passion for travel and professional commitments have driven her to find ways to cope. Over the years, she has sought professional help from therapists and consulted with medical professionals, keeping anxiety medication on standby for particularly challenging flights.
She has also taken a fear of flying course from Soar, a programme that combines videos and counselling from American licensed therapist Tom Bunn, who was formerly an airline pilot.
She has leaned on her social media community. With a total of more than 240,000 followers across Instagram, TikTok and LinkedIn, Ms Lim-Lange has found solace and strength in sharing her anxieties and coping strategies with her audience.
She holds “Ask Me Anything” sessions on Instagram every weekend, where followers often seek her advice on managing flight anxiety.
“I find that the positive feedback I get gives me courage. I also like to follow pilots on Instagram, such as Australian Jimmy Nicholson (@jimmynicholson). He posts tips on flying, like a video that showed turbulence on his honeymoon trip, and explained how normal it was,” she says.
Ms Lim-Lange also asks followers to track her flights, as she says it is psychologically comforting to know someone is watching over her.
This openness has resonated with her followers.
“I was surprised that people from all walks of life – from CEOs to students – were sharing their experiences with fear of flying, which air-lines and routes they prefer, and what they do to reduce their anxiety before flying and on the plane,” she says.
She considers her aerophobia a work in progress and is determined to continue working on her anticipatory anxiety.
“But I’m really happy with my progress and feel lucky to be able to share what I’ve learnt with others,” she says.
VIRTUAL FLIGHTS
People can even take on aerophobia from the comfort of their homes, through virtual flights.
One such tool is the oVRcome app, developed by Christchurch- based entrepreneur Adam Hutchinson and a team of psychologists and advisers.
The idea of oVRcome was conceived in 2020 to make exposure therapy more accessible and less daunting.
The entrepreneur, along with his team, sought to create a middle ground where people could confront their fears in a controlled, virtual environment. The result was the launch of the first version of oVRcome in February 2021, targeting multiple phobias such as fear of spiders, needles and flying.
The fear of flying programme is offered as a subscription for US$29 (S$38) a month. For those who require a virtual-reality (VR) headset, there is a one-time fee of US$29, and the headset is theirs to keep.
Unlike more expensive VR options – such as Meta Quest – which range from $410 to $750, oVRcome is designed to work seamlessly with smartphones, making it affordable.
Air New Zealand played a crucial role in helping the oVRcome team create lifelike content for the app.
By capturing various aspects of air travel, such as turbulence, and combining them with computer animation and green-screen technology, oVRcome simulates scenarios of varying intensities, which are enhanced by sound effects.
To validate the app’s effective- ness, a clinical trial was conducted in collaboration with the Universi- ty of Otago in June 2021. Three-quarters of participants reported a reduction in the severity of their phobias after six weeks of using oVRcome.
Currently, 40 per cent of oVR- come users are enrolled specifically to overcome aerophobia, many of them women aged between 18 and mid-50s.
Before diving into the VR experience, users are encouraged to take a test on the oVRcome website (ovrcome.io). It consists of 10 questions which help evaluate the severity of their aerophobia and set clear goals.
Developed by the American Psychiatric Association, it provides users with an anxiety score ranging from zero to 40, offering a clear picture of where users stand and how severe their fear is.
Ultimately, retired captain Mr Lim believes much of the fear surrounding flying stems from a lack of understanding – of how planes work, the safety protocols in place and what to expect during a flight.
He recalls an experience with a nervous passenger on a Boeing 777 flight from Kuala Lumpur to Briibane, Australia.
“He admitted that every flight was a struggle and that he had never been able to overcome his fear. I reassured him by explaining the safety measures and answering all his questions,” says Mr Lim.
By the time they landed, the passenger was more at ease.
“He thanked me afterwards, saying this was one of the first flights where he felt truly calm,” adds Mr Lim.
“That experience stayed with me because it reinforced how a small gesture – listening, explaining and offering reassurance – can make a profound impact.”